Time: 30 minutes (or 50 min. if you repeat minutes 5 – 25)
Workout Intensity: High
Time Level
0 – 5 3 (warm-up)
5 – 7 8
7 – 8 5
8 – 10 8
10 – 11 5
11 – 13 10
13 – 14 6
14 – 16 10
16 – 17 6
17 – 19 4
19 – 20 12
20 – 21 10
21 – 22 4
22 – 23 12
23 – 24 10
24 – 25 4
25 – 30 3 (cool down)
{ 23 comments… read them below or add one }
i was always under the impression that a high resistance caused you to build muscle rather than burn. i tend to keep the elliptical resistance around 5. any thoughts?
Jillian,
Any sort of resistance exercise will help you build muscle. An elliptical builds muscle just through the cardiovascular exercise that is involved. Higher resistance workouts will help you build muscle the best– as you set higher resistance levels, you have to push harder to get your full stride in.
Of course, the elliptical will also help you burn calories and fat. Because of the continuous movement, you are constantly burning calories and turning them into muscle.
How many calories does that burn, for you?
Jessie,
Hmmmm… I’m not sure. I don’t really keep track of my exercise calories. I guess around 250-300 for 30 minutes.
Thanks Tina, I am always looking for ways to change up my routine. I plan to use this one today!
Tina,
I just tried this routine, and it was awesome! I ran 3 miles and then jumped on the ET as a 30-minute “cooldown,” but this was definitely tough! What a great workout… keep ‘em coming!
-Elina
I did this last night for the first time (along with making your sweet potato fries, you inspired me entire evening!) and it was a great workout – I wasn’t bored at all. Thanks so much
Do you by any chance have any stair climbing workouts to be done on the stairmaster, if so can you email me one or post. Thanks so much! I love your blog!
Everything I’ve read talks about intensity levels so I am assuming that at different levels I need to keep my heart rate up at the same level no matter what level, is that correct?
I’m going to print this out and try it today!! Thanks!
I have been using the elliptical for 3 weeks now for 60mins aday.but I can tell that my legs are sore and larger than I like.I am trying to firm my legs and rear.I just though that I would burn fat and in return build muscle.I dont want bigger legs.please help.
I only have 15min per day to workout and I have the old style eliptical with a broken knob so there is only one speed. I use the machine every morning before I go to work. I feel good after I get off the machine and I’m full of sweat my clothes would be soak with sweat, after I do the machine I do 100 sit up. mind you I’m 270 lbs trying to lose weight please dont discurage me sorry about the spelling
I’m trying this out tonight, everyone’s comments have been so inspiring!!
Did this workout this morning and I loove it! I wasn´t really in the mood when I went to the gym but as soon as I began the workout the time flew by. I´ll definitely do it again!!
Tina,
This workout looks awesome! One question, what incline do you use during this? Love your blog!!
Thanks,
Katy
@Katy: I usually switch between 9 – 12.
Thanks. I am trying this out tonight.
i’ve been doing this one for the past few months and getting nice results:
0-1 Warm Up (Level 2)
2-4 Warm Up (Level 4)
5-15 Run (Level 2, Moderate to Fast pace)
16-25 Interval (Level 4 for one minute, walking & Level 2 for one minute, Fast / Sprint pace)
26-30 Run (Level 2, Moderate to Fast pace)
31-35 Cool-Down (Level 2-4)
This workout is magic! I nearly always get bored on the elliptical, but I tried this workout yesterday and was blown away by how fast it went by! Oh and it kicked my butt, especially towards the end. Thanks for a great one!
@Christine: Nice! I’m so glad you liked it!
I just did this workout and it was amazing, tough but worth it . I burned 480 calories.
Nice job!
The elliptical machine can a very effective way to burn calories. The key is the intensity level just like in the example. I often see people get on the elliptical day after day at the same level and stride speed. This is how you use an elliptical machine and keep your body challenged.
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